How to START Getting Consistent and STOP Getting Started

Imagine a typical day – you've just returned home after an exhausting workday.

Fatigue clings to you like a heavy cloak, intensifying your craving for comfort food.

The prospect of lounging on the couch, watching Netflix, and indulging in your favourite chicken tenders becomes irresistible.

As you put the tenders in the oven, you find a surprising sight – the box is already half-empty.

Those tenders you bought just days ago vanished rapidly.

"Did I really eat them all so quickly?" you wonder.

What was once an occasional indulgence is now becoming a routine occurrence.

You glance at your waistline, realizing,

"Damn...I did eat all those tenders"

Filled with regret, you half-heartedly return the chicken tenders to the box and opt for a simple salad.

It's a turning point – you've had enough.

No more procrastination; tomorrow marks the day you'll start hitting the gym.

The following day, you wake up refreshed.

Could that salad be having an effect already?

You pull back the curtains, sunlight streams in – a beautiful day awaits.

The perfect opportunity for a run or perhaps a workout session.

You wash your face, retrieve your neglected workout bag, and hastily assemble gym clothes.

Today, you're determined to make a change for your health.

Arriving at the gym, you tackle the bench press, curl dumbbells, and cap it off with a 30-minute run.

Returning home, you whip up a substantial sized chicken breast and a side of broccoli.

You feel rejuvenated as if a new version of yourself is emerging.

A sense of accomplishment fuels your determination.

You're on a roll – the next day, the day after, even on a Sunday, you're at the gym, pushing yourself.

Your efforts yield results, and the scale rewards you with a few pounds shed.

You're unstoppable.

Yet, week three arrives, and something shifts.

The initial surge of positivity, the blend of beginner luck and the runner's high, seems to fade.

Rain greets you in the morning and motivation wanes.

You consider postponing your workout until the weather clears, but it doesn't.

Your determination falters as you remain indoors.

The next day, it's sunny, yet fatigue weighs you down.

The thought of a workout doesn't excite you.

"Maybe tomorrow," you reason.

Your stockpile of "healthy foods" diminishes, and an old nemesis, those chicken tenders, beckons.

You give in, reasoning that you've earned a treat.

Life intervenes, throwing hurdles in your path.

Workouts become a distant memory; within days, you've replaced morning workouts and salads with late-night Netflix and comfort food.

You're back to square one – missed workouts, old habits, and frustration.

How did you unravel?

If this narrative resonates, know that you're not alone.

I've tread the same path – starting strong only to stumble on the road to consistency.

Today, let's unravel the difference between commencing and enduring and unveil actionable steps to reshape your journey toward a healthier you.

Finding Your Path

The beginning of any new endeavour often fills us with excitement as we witness rapid progress.

We've tapped into a hidden power or discovered some divine intervention.

However, the truth is more straightforward – the change from nothing (zero) to doing something (anything) can create a noticeable and swift transformation.

Yet, as time passes, the swift progress tends to slow down.

The pounds that were once shedding quickly may not budge as easily.

This can lead to feelings of discouragement, causing some to either push themselves harder until they burn out or give up altogether.

But there's a third, more sustainable option: embracing the process.

Enjoying the Process:

Have you had a less-than-stellar day at the gym?

That's alright – the fact that you showed up matters.

Indulged in some treats with friends?

No problem – everyone needs a break, and now you're rejuvenated to tackle your goals.

Didn't see the scale change this week?

That's okay – plateaus happen, and it's an opportunity to switch things up.

At every step along this journey, you have a choice in how you perceive things: with a mindset of giving up or with the attitude of a champion.

Understanding that this journey will have challenges, slip-ups, and setbacks can prepare you for whatever lies ahead.

By embracing the obstacles and staying committed despite them, you're setting yourself up for growth.

Remember, becoming a better version of yourself takes time, and trusting the journey is critical.

Action Step ⚡️

Track your Progress

As you embark on your journey towards a healthier lifestyle, setting realistic milestones along the way is essential.

Instead of fixating solely on the ultimate goal, break it down into smaller, achievable steps.

This approach allows you to track your progress more effectively and maintain a sense of accomplishment throughout your journey.

Start by identifying specific short-term goals that align with your overall vision.

For example, if your goal is weight loss, set a milestone to lose a certain number of pounds in a month.

Considering your current lifestyle, commitments, and capabilities, ensure these milestones are achievable and reasonable.

Once you've established your milestones, create a timeline for achieving them.

Having a clear timeframe provides you with a sense of urgency and direction

Remember that consistency is critical, so focus on the daily actions contributing to your progress rather than fixating solely on the result.

Celebrate each milestone you achieve, no matter how small.

Acknowledge your efforts and progress, and use these successes as motivation to continue moving forward.

By setting realistic milestones and celebrating your achievements along the way, you'll stay motivated, engaged, and confident on your journey towards a healthier you.

Case Study:

The Hungry Rat and the Creeping Cat

‌

Imagine a curious experiment involving a hungry rat, a piece of cheese, and a lurking cat:

Researchers set up this scenario to uncover what drives the rat's behaviour.

By attaching a string to the rat and measuring its pulling force, they aimed to understand whether the rat's desire for food or fear of the cat substantially impacted its actions.

At the beginning of the experiment, the hungry rat encountered a piece of cheese.

It tugged on the string with much effort, indicating that its hunger motivated it to seek the food.

However, the researchers introduced a twist by placing a cat behind the rat during the subsequent trial with the cheese.

Surprisingly, the rat pulled twice as hard on the string when the rat faced the cheese again, with the cat positioned as a potential threat behind it.

This unexpected result revealed that fear of the cat's presence was a more powerful motivator than the rat's primary desire for food.

This study offers insights into the intricate relationship between desire and fear in influencing behaviour.

It suggests that fear can sometimes outweigh strong desires, compelling individuals to take actions they wouldn't have under normal circumstances.

These findings extend beyond the rat experiment, providing a valuable understanding of how various motivating factors can also impact human behaviour.

Action Step ⚡️

Embrace the "Cat of Fear"

In our journey, we often lose sight of our goals when the threat of inaction is absent.

The path of least resistance keeps us moving at a comfortable pace, rarely pushing us to exceed our previous efforts.

Eventually, our initial drive to change can fade away, leaving us wondering why we started in the first place.

In light of these tendencies, there's one potent factor we should always keep in mind:

Fear.

The fear of never achieving our goals should be our guiding light.

The case study shows that fear is a powerful motivator, even more than desire.

Use this fear and positivity to enhance your life, and remember that the "cat of fear" lurks in the shadows.

You are the rat.

Know that the "cat" is always on your tail.

Not staying vigilant about your goals allows the cat to creep closer, ready to pounce on our progress.

The cat is always patiently waiting for you to slip up on your goals.

Don't give that cat a chance!

So, embrace the "cat of fear" as a constant companion.

Let its presence remind us of what's at stake and keep us motivated to keep moving forward, no matter how comfortable the path may seem.

Motivation Vs Disipline

Embarking on a new project, adopting a fresh routine, or embracing a different lifestyle begins with a surge of motivation.

This drive stems from a desire for change fuelled by a vision of a brighter future.

Transforming your life for the better propels you forward, empowering you to take action.

Picture this initial motivation as an adrenaline rush.

Similar to the fight-or-flight response, it gives you the initial push to get moving to make those pivotal changes.

It allows you to leave your comfort zone and enter the gym to pursue a new life.

Yet, motivation tends to fade over time.

Just as the effects of adrenaline eventually subside, the body seeks equilibrium and returns to its natural state.

This shift toward your comfort zone can manifest as skipping gym sessions and seeking familiar routines.

How can you counteract this pattern?

Consistency is born from discipline, a force that doesn't rely on adrenaline bursts.

It doesn't demand perfect conditions to initiate or persist.

Discipline revolves around doing the necessary work and recognizing that the vision of the future requires a commitment to the present.

It involves taking things step by step, walking a practical, achievable path, and being true to your aspirations.

The disciplined individual understands that their long-term vision requires short-term focus.

They don't chase grandiose ideals but maintain a realistic perspective, focusing on daily, achievable goals.

Each day's workout is a step towards the bigger picture, and they approach it with determination, knowing that this consistency will ultimately shape the future they envision.

Action Step ⚡️

Voice of Reason

If you aim to become healthier and enjoy all the benefits that come with it, here's a helpful strategy to keep in mind when things get challenging.

Pause momentarily and ask yourself:

"What would a healthy person do?"

Or if you are trying to channel your inner athlete:

"What would an athlete do?"

This mental trick can be a game-changer.

Next time you're tempted to skip a workout or indulge in an unhealthy meal, use this question to guide your decisions.

It's like putting on a different pair of glasses that help you see things from a new angle.

With this approach, you can challenge your initial motivation and set a new course using discipline and a clear focus.‌

Key Takeaways

Embarking on a journey towards a healthier you involves navigating the delicate balance between initial motivation and sustained discipline.

Rapid progress at the start is exhilarating, but as challenges arise, embracing the process and staying committed to realistic milestones is essential.

The power of acknowledging potential setbacks and using them to maintain focus.

The case study involving fear as a motivator highlights how embracing fear as a constant companion and turning it into your positive motivator can keep you focused on your goals.

Other steps, such as asking, "What would a healthy person do?" in challenging moments, you can counteract the fading motivation and stay on track.

The distinction between motivation and discipline reinforces the importance of consistent effort and a long-term perspective.

Ultimately, success lies in finding joy in the journey, setting achievable goals, and harnessing the power of both motivation and discipline to create lasting positive change in your life.

You got this!